The #1 Stress Buster: Deep Breathing

In my last post, I listed the top 10 “Stress Busters” used usually to cope with experienced stress. They can, also, be utilized to prevent stress escalation. To me, the number one “Stress Buster” is the “Deep Breathing” technique. I advocate it, all the time, because it is easy to implement and quick to take effect. Not only do we use it to alleviate stress, we use it to control anger and anxieties when these kick in. It is very effective if used in anticipation of fear-provoking situations (e.g. public speaking, fear of flying, etc…). Deep Breathing is usually used in meditation; and as the first stage to get into trance in hypnosis. There is no doubt about the relaxing effects it has on both body and mind. Fretting, fuming, and impulsive reactions are rendered, simply, impossible.

To be effective, however, it requires some “know how”; and just a little time to master it. You need to forget the chest breathing you’re used to and be focused on more abdominal breathing. Here is how the process goes:

1. Sit in a comfortable position and have the intention to relax yourself.
2. Start by taking a very deep slow breath. Inhale through your nose to the count of 4 until your abdomen rises.
3. Hold that breath inside to the count of 2. Tell yourself: “I’m relaxing. I feel relaxed.”
4. Exhale through open lips to the count of 8 feeling your abdomen go back to its normal position.
5. Hold for a count of 4.
6. Notice your body relaxing.
7. Repeat steps 2 to 6 at least 10 times.

You can do this simple exercise many times during the day, or whenever you face a stressful situation. It works wonders in speedily calming you down. I was suggesting this technique to a client of mine who had to deal with a lot of anxieties. As soon as I was done explaining the process, she protested by telling me: “You mean I have to breathe every time I feel anxious?” I was surprised and told her: “You’re breathing anyway and all the time to just survive. The difference, now, is you’ll be doing it more slowly and consciously….” :)